Coping Strategies
Coping strategies often involve tuning into any of your six senses to distract yourself from negative thoughts. The six senses we talk about (and dance about) in DBT are...
What are FIVE things you can see, FOUR things you can feel (universal sign for HELP), THREE things you can hear, TWO things you can smell, ONE thing you can taste, and MOVEMENT!
The ideal amount of hours of sleep you need from the (approximate) ages of 12-25 years old, in order for optimal brain development
What is 9 hours and 25 minutes
The definition of mindfulness according to Kiersten
What is: Tuning into the world around you and the present moment using your six senses
The (approximate) age at which your brain finishes developing
What is 25 years old
To have good interpersonal effectiveness means to be effective at _______.
What is Communication
DAILY DOUBLE!!!!!!!
_______ is essential for brain function and is a type of coping strategy that can be done anywhere. The _______ separates the abdominal and chest cavities, allowing you to take a very deep breath
What is Breathing; the Diaphragm
The time it takes for your body to fully experience an emotion, assuming there are no interruptions or exaggerations, allowing the chemical reaction to fully complete
What is 90 seconds
As indicated by the root word "di" in "dialectical", a main proponent of DBT proposes that __________.
What is: "Two things can be true at the same time"
The age at which children typically start walking
What is 9-15 months
These are limits or expectations for acceptable behavior that people set with each other in order to maintain healthy and appropriate relationships
What are Boundaries
This type of coping strategy involves identifying ways to experience intense sensations without causing significant harm, aiming to reduce intensity/danger of other unhelpful coping strategies
What is Substitution
Three major functions that are controlled by the frontal lobe (think back to a certain triangle on the front of your crisis safety plan)
What are Thinking (judgment and decision-making), Feeling (emotion regulation), and Behaving (executive function, attention span)
Both DBT and CBT focus on the interaction between these three things, both to work towards positive change as well as to practice self-awareness.
What are Thoughts, Feelings, and Behaviors
Developmental psychology tracks development in these four major areas
What are social, emotional, cognitive, and physical
A phrase you might use to shut down a conversation, that could actually mean a variety of different things
What is "I Don't Know"
Having an awareness of these signs and signals let you know it's time to start using coping strategies, and different levels may call for different coping strategies
What are Warning Signs
A type of neuron that activates when we observe an action of another individual, as well as when we repeat that same action ourselves - this observation and imitation helps us to understand the thoughts, feelings, and behaviors of others
What are Mirror Neurons
This is a DBT skill you can use to reduce extremely intense emotions in the moment, in order to bring yourself back down to a lower level of distress
What is TIPP (Temperature, Intense Exercise/Isometrics, Paced Breathing, Progressive Muscle Relaxation)
Neuroplasticity is strongest in infancy and early childhood, particularly in the first five years of life, and continues to remain significant through adolescence. Neuroplasticity refers to...
What is the brain's ability to adapt, learn, and reorganize by forming new connections
These four negative communication tactics are what Kiersten highly recommends avoiding during disagreements to keep things calm and civil
What are Yelling, Vulgar Language, Insulting, and Interrupting
These four chemicals are released in the brain when you engage in movement, can be remembered with an acronym
What are Dopamine, Oxytocin, Serotonin, and Endorphins
DAILY DOUBLE!!!!!!!!!
The _____ is a small, almond-shaped structure in the brain that plays a large role in processing fear and anxiety. It is responsible for activating the __________ response which prepares the body to react quickly to perceived danger.
What is the Amygdala; Fight-or-Flight (or Freeze)
An important component of DBT that involves identifying and practicing coping strategies in anticipation of stressful situations, so that you feel better equipped to handle them
What is Coping Ahead of Time
Psychologist John Bowlby conducted research exploring how bonds form between individuals, particularly between a child and their caregiver. Other psychologists expanded on his theory, identifying four main "styles" to describe this bond: Secure, Insecure-Avoidant, Insecure-Ambivalent, and Disorganized. This is known as ________ Theory.
What is Attachment
A DBT skill you might use to effectively ask for what you want (or say no), and avoid unnecessary arguments / negative interactions - also represented by a burly forest animal
What is DEAR MAN